紧张系统的存在就是为我们心理上调整好状态来适应。身体中的各个指标都有它的意义,你的心跳、脉搏、呼吸,有时候它们需要调整。怎样有效应对运动和表演前心理压力紧张,总体来说你可以学习一下几点:
First, it’s important not to do anything in response to these sensations. Send yourself the message that they are simply an indication that your body is getting ready to perform. Tell yourself, “This is my body getting ready to go!” This will help you short-circuit any downward spiral or physiological arousal that may lead to more dysregulation. You will make Stephen Curry proud.
首先,让这些情绪顺其自然,暗示自己这只是说明身心做好了准备,这样做会帮助你避免士气的降低或是情绪上的失控。(上文中的史蒂芬加里的观点)
Second, use a breathing technique. For example, breathing in for four seconds, then breathing out for four seconds, with a two-second pause between breaths. It’s helpful to regulate your breathing and breathe using your belly or diaphragm, as that helps you control your heart rate. By focusing on your breathing, you are creating a new center of focus to allow you not to worry about what’s going on in your thoughts. Being human is awesome, and gives us the privilege of thinking, but it can also suck in that we think too much. A baseball player once said to me, “Thinking is f*&%ing horrible.” Controlling your breathing helps to reign in that over-arousal and helps you get back into the present moment, experience the game, and play at your best despite your nervous energy. Your body knows what it’s doing. Take a breath, and refocus on enjoying the opportunity to play!
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